W.O.D. 11.13.19

Check out all the FUN Thanksgiving Weekend Special Events!!!

For time: 
Row 1000 meters 
25 Burpees 
Row 750 meters 
50 Burpees 
Row 500 meters 
75 Burpees

"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work."
- H. L. Hunt


W.O.D. 11.12.19

All for time:

21-15-9 reps of
Thrusters (65/95 lb.)


15-12-9 reps of
Thrusters (75/115 lb.)
Chest-to-bar pull-ups


9-6-3 reps of
Thrusters (95/135 lb.)
Bar muscle-ups

(Time Cap 20 Minutes)

"What you get by achieving your goals is not as important as what you become by achieving your goals." 
- Zig Ziglar


W.O.D. 11.11.19

20.5 Friday Night Lights!!!

1 RM Hang Squat Clean

Cash out:
AMRAP in 12 Minutes:
7/10 Cals Air Bike
10 Hang Power Cleans 75/115#
5 Sandbag Cleans 100/150#

CLICK HERE to compare to 2.9.19
CLICK HERE to compare to 5.6.19
CLICK HERE to compare to 8.22.19

Happy Veterans Day:

 Also known as Armistice Day or Remembrance Day, a day when we honor Military Veterans who served our country. The November holiday was proclaimed by U.S. President Woodrow Wilson on November 11, 1919, for the first anniversary of the signing of the Armistice that formally ended World War I at the 11th hour of the 11th day of the 11th month of 1918.

 "Thank you all for serving!" 

"The will to win, the desire to succeed, the urge to reach your full potential... these are the keys that will unlock the door to personal excellence." 
- Confucius


W.O.D. 11.10.19

AMRAP in 18 Minutes:
15 Dumbbell Step-ups (20/24") (one dumbbell)
12 Dumbbell Deadlifts
9 Dumbbell Front Squats
6 Dumbbell Push Press
Run 400 Meters

Women 35#/Men 50#

Community Note:
All classes this weekend will be held in the Annex. Please meet and park there.

"If four things are followed - having a great aim, acquiring knowledge, hard work, and perseverance - then anything can be achieved." 
- A. P. J. Abdul Kalam


W.O.D. 11.9.19

20 Minute AMRAP:
With a partner complete the following for rounds and reps in a "You go, I go" format.
Strict Cindy:
5 Strict Pull-ups
10 Push-ups
15 Air Squats

Community Note:
All classes this weekend will be held in the Annex. Please meet and park there.

"The price of success is hard work, dedication to the job at hand, and the determination that whether we win or lose, we have applied the best of ourselves to the task at hand." 
- Vince Lombardi


W.O.D. 11.8.19

For time, partitioned any way:
40 ring muscle-ups
80-cal. row
120 wall-ball shots
20-lb. ball to 10 ft. (men)
14-lb ball to 9 ft. (ladies)

 Time cap: 20 min.

CLICK HERE for the standards, scaling options and score cards. 

Community Notes
"Merica" Theme! Wear your red, white, and blue to celebrate America on the last open!
Join us after at Guppy's in Conshy.

All classes this weekend will be held in the Annex. Please meet and park there.

"You will never reach your destination if you stop and throw stones at every dog that barks." 
- Winston Churchill


W.O.D. 11.7.19

5 rounds, each for time, of: 
Row 750 meters 
Rest 3 minutes

*Record time for each 750 M row

"It is better to fail in originality than to succeed in imitation." 
- Herman Melville

20.4 Results

CLICK HERE to see the results from 20.4 
Congratulations Red TEAM!!!

20.4 Teams
1. Red Team
2. Blue Team
3. Purple Crush
4. Green Team
5. Black Ninjas

20.4 Women
1. Jamie Spak
2. Jill Archibald
3. Aimee Lyons
4. Cate Kelly
5. Jen Campanelli

20.4 Men
1. Jeff Paul Jr
2. Andrew Mahle
3. Carl Beigler
4. Gordy Jamieson
5. Joe Smutek

Overall Teams
1. Red Team
2. Blue Team
3. Green Team
4. Black Ninjas
5. Purple Crush

Overall Women
1. Aimee Lyons
2. Cate Kelly
3. Jamie Spak
4. Jill Archibald
5. Jenna Kenny

Overall Men
1. Andrew Mahle
2. Carl Beigler
3. Jeff Paul Jr
4. Justin Campanelli
5. Tyler Kanski


W.O.D. 11.6.19

 "Just monkeying around"

For time:
Power Snatch (75/115)
GHD Sit-up
*between each set and after the last round of 9 complete 3 Rope Climbs (20ft)

"Discipline is just remembering what you want." 
- David Campbell


W.O.D. 11.5.19


5 Rounds for time of:
400 Meter Run
15 Overhead Squats (65/95#)

CLICK HERE to compare to 2/24/19
CLICK HERE to compare to 5/15/19
CLICK HERE to compare to 8/16/19

"I only compete against three people. Who I was yesterday. Who I am today and who I want to be tomorrow." 
- Jessi Kuhlman


W.O.D. 11.4.19

Push Press
3 RM

Cash out:
Chest to Bar Pull-up
Calorie Row

CLICK HERE to compare to 2.21.19
CLICK HERE to compare to 5.29.19
CLICK HERE to compare to 8.5.19

"Live in the present tense, facing the duty at hand without regret for the past or worry over the future." 
- William De Witt Hyde

20.3 Results

 Congratulations RED TEAM!!!

20.3 Team Results
1. Red Team
2. Blue Team
3. Black Ninjas
4. Purple Crush
5. Green Team

20.3 Top Men
1. Andrew Mahle
2. Gordy Jamieson
3. Carl Beigler
4. Jeff Paul Jr
5. Rich Andrews

20.3 Women
1. Aimee Lyons
2. Cate Kelly
3. Karen Mastrocola
4. Jenna Kenny
5. Tunde Farkas

Overall Teams
1. Red Team
2. Blue Team
3. Black Ninjas
4. Green Team
5. Purple Crush

Overall Men
1. Andrew Mahle
2. Carl Beigler
3. Justin Campanelli
4. Jeff Paul Jr
5. Tyler Kanski

Overall Women
1. Aimee Lyons
2. Cate Kelly
3. Dana Dilullo
4. Jamie Spak
5. Jenna Kenny

CLICK HERE to view the results from 20.3

THON Donation Box

Each year, thousands of students from Penn State University and millions from around the world join together to fight against pediatric cancer. Penn State THON is the largest student run philanthropy in the world and is a completely student run year long fundraising effort culminating in a 46 hour, no sitting, no sleeping dance marathon held in mid February. Since 1973, it has raised over $168 million and $10.6 million alone in 2019 benefitting the Four Diamonds Foundation. The Four Diamonds foundation covers 100% of all medical costs for children with pediatric cancer being treated at the Penn State Hershey Medical Center. This year, Chris Sanders and Julia Danon, both local CrossFitters, are attempting to dance in THON 2020. For those of you that do not know Chris, he is a senior at Penn State pursuing a Bachelors degree in Information Science and Global Security. He as been the President of Penn State CrossFit for the last two years and has been coaching for the last three. Chris has been a member off and on at CrossFit KOP since 2016 and drops in whenever he is home. Chris and Julia are attempting to dance as an Independent Dancer Couple and must raise a certain amount to be considered to dance. Any and all donations are greatly appreciated! While dancing would be a dream come true for the both of us, the donations we collect will go towards the THON 2020 total to the Four Diamonds Foundation whether or not we are selected to dance. Please consider donating in pursuit of finding a cure for the kids! 

 If you have any questions regarding, THON, please visit the link below:

To donate online, please: 

To contact Chris directly, please email him at: 
 chris.sanders6224@gmail.com (610) 304-0046